When you have 30 lbs. to lose, you need to increase the time and intensity of your cardio workouts. Before you use cardio exercise as a weight loss tool, speak to your doctor. Keep in mind that each person's rate of weight loss is different. For instance, the more you weigh, the more calories you are likely to burn in one hour of cardio exercise.
Features
It takes 3,500 calories to burn one pound of fat. If you want to achieve weight loss, you need to participate in calorie burning cardio exercise frequently. For instance, if you weigh 160 lbs., power walking at 2 mph for one hour may only burn 183 calories. This means you would have to walk about 20 hours per week to lose one pound. Moderate to high intensity exercise can make the pounds come off quicker. One hour of tennis burns approximately 584 calories, one hour of hiking burns about 438 calories, high impact aerobics burns roughly 511 calories in an hour and running at 8 mph burns 986 calories in an hour.
Time Frame
You need to do more than the Department of Health and Human Services recommended, which is 2 1/2 hours of cardio each week in order to lose weight. Aim for five to six days per week for a minimum of 45 minutes. If you can't exercise continuously for that long, break up the workout sessions into shorter sessions over the course of the day.
Dietary Considerations
Following a reduced calorie diet can help you achieve your 30 lbs. weight loss quicker. Reduce portion sizes and eat a well-balanced diet with plenty of lean proteins, vegetables, fruits and whole grains. Drink plenty of water during the day and throughout your cardio workouts. If you are participating in large amounts of cardio exercise, try to drink at least 10 to 12 glasses per day.
Significance
Although cardio can help you burn off calories, you need to do more to lose a large amount of weight, such as 30 lbs. Strength training can help you build lean muscle mass, which burns more calories than fat. Plan to participate in strength training routines at least three days per week. Use resistance training machines, such as abdominal exercisers, pull up bars and leg presses to work the upper body, core and lower body muscles. Start off with a low amount of weight and a higher number of reps. Increase the weight as you improve strength.
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